Dumbbell Workout Program - Week 11
0. Recovery Sessions
10 Minutes of
Movement and Mobility
*Perform Each AM if you workout in the PM or vice versa.
Tuesday
1. MetCon
3 Rounds FIT
100 Double Unders
~20 DB/KB Alternating One-arm Devil’s Presses (50/35/Heavy DB)
Scaling and Equipment Substitutions:
100 Double Unders
Fitness Level Scaling:
~In 5 attempts, complete as many DUs as possible. Then, do single unders for the remaining time.
~100% High Bounding Jumps down to Jumping Jacks
Equipment Substitutions:
~50% Bounding Jumps onto very Small “Box”
~25% Bounding Box Jumps (24”/20”/Low)
~100% High Bounding Jumps
20 DB/KB Alternating One-arm Devil’s Presses (50/35/Heavy DB)
Equipment Substitutions:
~25 DB/KB Alternating One-arm Devil’s Presses (35/25/Medium DB)
~30 Ruck Devil’s Presses
Wednesday
1. Endurance
15 Rounds FIT
1-Minute Walk
1-Minute Run
Friday
1. MetCon
4 Rounds For Intensity and Technique (FIT)
400m Run
12 Double DB/KB Push Presses (50s/35s/Heavy DBs)
12 Chest-to-bar Pull-ups
Scaling and Equipment Substitutions:
Fitness Level Scaling:
7:30 - 10:00 Best Mile: 300m
10:00+ Best Mile: 200m
12 Double DB/KB Push Presses (50s/35s/Heavy DBs)
Equipment Substitutions:
~12 Sandbag Push Presses (120/80/Medium SB)
~18 Double DB/KB Push Presses (35s/25s/Medium DBs)
~12 DB/KB One-arm Push Presses on Each Arm (50/35/Heavy DB)
~18 DB/KB/Ruck One-arm Push Presses on Each Arm (35/25/Medium DB)
Fitness Level Scaling:
~Number of Pull-ups Each Round Should Not Exceed 50% of a Max Set
~Pull-ups to Banded Pull-ups to Jumping Pull-ups to Ring Rows
Equipment Substitutions:
~12 Sandbag 90-Degree Bent-over Rows (120/80/Medium SB)
~12 Double DB/KB 90-Degree Bent-over Rows (50s/35s/Heavy DBs)
~20 Double DB/KB 90-Degree Bent-over Rows (35s/25s/Medium DBs)
~12 DB/KB One-arm 90-Degree Bent-over Rows on Each Arm (50/35/Heavy DB)
~20 DB/KB/Ruck One-arm 90-Degree Bent-over Rows on Each Arm (35/25/Medium DB)
Saturday
MetCon
Kettlebell "Annie"
50-40-30-20-10 Reps for Intensity and Technique (FIT)
Double Unders
Kettlebell Swings (53/35/Medium)
Sit-ups
Scaling and Equipment Substitutions:
50-40-30-20-10 Double Unders
Fitness Level Scaling:
~In 5 attempts, complete as many DUs as possible. Then, do single unders for the remaining time.
Equipment Substitutions:
~25-20-15-10-5 Bounding Jumps onto very Small “Box”
~12-10-8-6-4 Bounding Box Jumps (24”/20”/Low)
~50-40-30-20-10 Jumping Jacks
50-40-30-20-10 Kettlebell Swings (53/35/Medium)
Fitness Level Scaling:
~60-50-40-30-20 Russian Kettlebell Swings (70/53/Heavy)
Equipment Substitutions:
~60-50-40-30-20 Kettlebell Swings (53/35/Medium)
~60-50-40-30-20 DB Alternating One-arm Snatches (50/35/Heavy)
~70-60-50-40-30 DB Alternating Snatches (35/25/Medium)
~35-30-25-20-15 Ruck Snatches on Each Arm
50-40-30-20-10 Sit-ups
Fitness Level Scaling:
~If you reach failure, move on to the next round regardless of what rep you are on.